MONDAY 8.19.19
Lowry CrossFit – CrossFit
WU: Warm-up (No Measure)
500M Row
Foam Roll
Hip Halo
1: Metcon (Weight)
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
*Barbell: 78% of 3-Rep Max Back Squat
STIMULUS
Building 3% higher than last week on the Stamina Squats
As a reminder, the weight is the same for Front Squat and the Back Squat
On the first minute, complete 2 Front Squats
Rest until the top of the minute and then perform 4 Back Squats
Repeat for a total of 6 rounds
1: “Snatch Grip Sotts Press” (5 min to build to a moderate 3)
2: Snatch Drop (5 min to build to a moderate 3)
3: Metcon (Weight)
Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches
STIMULUS
This is a repeat from July 26, 2019 and the 3rd iteration of this complex
Complete 5 unbroken squat snatches on the minute for 5 rounds, resting until the top of the next minute
If you have done this piece before, aim to beat your last score
If you haven’t done this before, a good starting place is around 60% of your 1RM Snatch
It is better to choose a load that is slightly too light and make all 5 rounds than it is to choose one that is slightly too heavy and miss reps
MC: “Dirty Water” (Time)
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
STIMULUS
One round for time on this simple, fast-paced workout
Choose distances and variations that allow you to complete the work in under 10 minutes
The rough time-line for each movement:
Double Unders: 2 Minutes Max
Run: 4 Minutes Max
Row: 4 Minutes Max